10 tips for healthy weight loss
More and more people are doing everything to lose weight, from taking “miracle” diets to taking over-the-counter medications, which can be a major health risk.
For Dr. Caio Gaiane, cardiologist at Itu Garden SPA, this has become increasingly alarming, “I confess that I have been very concerned with people who want to lose weight at any cost and end up trying everything, medications, crazy diets and physical exercises without medical guidance ”, comments the cardiologist.
According to Dr. Caio, it is still not possible to find totally safe drugs for weight loss on the market, because they all have side effects. Some of them can be harmful effects on the heart, causing cardiac arrhythmias, for example.
The healthiest way to lose weight is still the famous diet prescribed by a professional, associated with physical exercises, “During these years that I develop work focused on the health of the body, I have observed that losing weight fast is not good for health and ends up doing that the person regains the weight eliminated so quickly, which ends up causing the well-known accordion effect ”, points out the cardiologist.
Set goals
The most suitable, according to Dr. Caio, is that people who seek weight loss by stipulating medium to long term goals. If you need or want to lose 5 kg, set a time limit of 2 to 3 months, which is the ideal time for the body to respond to a new diet and stimulus. If the weight to be eliminated is 10 kg, think about 6 months, but if your case is to eliminate 20 kg, the long-term goal may be 1 year.
Reeducate your food
The most important thing is to think about food reeducation instead of investing in crazy diets or one that worked for one person. What people need to understand is that diet is not standard, it can work for someone who has lost 5 kg, but it cannot work for someone who wants to lose 10, for example.
Fractional Eat
For the cardiologist, the formula is simple, “fractional eat, every 3 or 4 hours, if possible at the same time and dividing meals up to 6 times throughout the day.
Innovate on the menu
Vary your daily dish, don’t just stick to rice and beans, make a salad or fruit dish or even just protein. And most importantly, do not skip meals, this is not good for your health ”, advises the doctor.
Another important point is that before any dietary reeducation it is necessary to consult with a specialist so that he stipulates how many calories to eat in his diet per day.
Avoid refined sugar
Dr. Caio also warns of other important steps during the weight loss period, such as, for example, avoiding refined sugar and other foods that contain this ingredient, such as breads, sweets and cakes. That’s because refined sugar only has the function of fattening.
Give preference to whole foods
Whole foods, such as brown rice, brown bread, brown pasta, according to the expert, make all the difference, “these are the carbohydrates that are good for health”.
Make colorful dishes
Making the diet more colorful with the use of vegetables, fruits and vegetables, this makes everything more attractive and tasty. And if done frequently, the use of multivitamins is not necessary.
Drink water
Drinking a lot of water is also a mandatory tip if you are looking for weight loss, according to the doctor the recommendation is to consume approximately two liters per day, but never during meals.
detox
A detoxifying diet is also an important tip for good diet performance. “On Monday, a tip is to go on a liquid diet, it is good, it detoxifies and it even gives you an up for the week of regime”, he comments.
Exercise
Dr. Caio also highlights the importance of supplementing the diet with physical exercises after medical permission.
With these guidelines you can have a healthy weight loss and with an excellent result, without suffering from the unwanted accordion effect.